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Indeurr
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PostPosted: Mon Oct 26, 2009 10:02 am    Post subject: Reply with quote

My body weight must be fluctuating rather quickly, since after a 15 minutes or so 2--mile run, I did run again yesterday, and using an accidental pace setter, I managed to run, in the same rather relaxed manner, only 31 minutes 5K.
Last 7 days; day 0 is tomorrow:
-7 days: 2 miles in exactly 15 minutes;
-3 days: 1.25 miles in a downpour in circa 9 minutes;
-2 days: 5 K in circa 31 minutes;
-1 days: 3.25 miles in circa 35 minutes;
DAY 0:
I did run 3.52 miles in at the very most 28:48.
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Last edited by Indeurr on Thu Oct 29, 2009 6:50 am; edited 3 times in total
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Angelo Z
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Joined: 11 Aug 2007
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Location: LA, California

PostPosted: Mon Oct 26, 2009 11:35 am    Post subject: Re: How many miles a week? Reply with quote

I don't believe in genetics or race. Genetics for being a good runner is basically this: having the right body. An obese person will never really achieve the elite level, there haven't been any that made it that way. White women hold world records in middle distance, China holds the 10K world record for women, Webb ran a 3:51 mile in high school. Training is the primary factor. It is time to start thinking analytically rather than thinking philosophically and saying "It's talent." A white person can beat the marathon world record, the 5K and 10K world records, it's just that they're not doing the right thing. It is a matter of dedication and rational thinking, and surprisingly enough, the training among various elite athletes is not that similar. Humans can make infinite gains, there is no limit unless the runner loses a leg or something else happens. First off, you have the type 1 infinite gains: the improvement exponentially decreases, but improvement can still be made, and type 2 infinite gains which is evolution. We will keep evolving as long as we live and discover new ways of training.
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Indeurr
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Joined: 08 Aug 2001
Posts: 1558
Location: Elizabeth, NJ, 07202

PostPosted: Mon Oct 26, 2009 2:42 pm    Post subject: Reply with quote

Quote:
(...) We will keep evolving as long as we live and discover new ways of training.

All too true...I forgot the name, but there is a new book on the market that disproves (the assumption that many people make) that athletes started using steroids only during the 1970's.
The athletes (the book is about baseball and mentions that there is a doctor's log of one of the greats of baseball who retired well over 30 years ago; the log states when and how many steroid injections the baseball great received) tried to use steroids before the 1970's, but with the training methods before the late 1960's the steroids were either not helping them or helping them a little.
The side effect of the mass introduction of the weight lifting as a part of the explosive--sport athlete's training was ... mass use and (Ben Johnson -- he nearly died*) abuse of steroids.

*--If not for his extreme--abuse case, the IAAF could have kept on looking the other way for much ... much longer.
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http://www.youtube.com/watch?v=x22Alfgv0DY
http://www.youtube.com/watch?v=LgcD2akmeJc
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Angelo Z
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PostPosted: Tue Oct 27, 2009 11:09 am    Post subject: Reply with quote

I think that steroids are kind of pointless as well. In terms of performance, there is no "magic drug" that will automatically give you superhuman strength. Some scientists think the same-steroids don't help with performance.
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¥London 2012 XXX Olympiad¥
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Indeurr
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Joined: 08 Aug 2001
Posts: 1558
Location: Elizabeth, NJ, 07202

PostPosted: Tue Oct 27, 2009 7:46 pm    Post subject: Reply with quote

Angelo Z wrote:
I think that steroids are kind of pointless as well. In terms of performance, there is no "magic drug" that will automatically give you superhuman strength. Some scientists think the same-steroids don't help with performance.


There are two types of banned substances:
-1) harmful;
-2) there is a wealth of evidence that they do aide athlete's performance;

and there is a wealth of evidence that in explosive sports such as shot put or baseball (the batter) they do aid performance; another story is that, in moderate amounts, only around 40% of the population has been known to take them without any major long--term side effects.
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http://www.youtube.com/watch?v=x22Alfgv0DY
http://www.youtube.com/watch?v=LgcD2akmeJc
http://www.youtube.com/watch?v=TB0RcWYMwXU
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Indeurr
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Location: Elizabeth, NJ, 07202

PostPosted: Sun Nov 01, 2009 8:23 pm    Post subject: Taking it easy Reply with quote

Yesterday: 4.23 miles in 40 minutes
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http://www.youtube.com/watch?v=x22Alfgv0DY
http://www.youtube.com/watch?v=LgcD2akmeJc
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Indeurr
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Joined: 08 Aug 2001
Posts: 1558
Location: Elizabeth, NJ, 07202

PostPosted: Tue Nov 03, 2009 12:07 pm    Post subject: Reply with quote

I do posses new motivation, but I cannot devulge, yet.

Moreover, half--the-way--through, I want to run 2 miles as fast as possible--any advise?
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http://www.youtube.com/watch?v=x22Alfgv0DY
http://www.youtube.com/watch?v=LgcD2akmeJc
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Angelo Z
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Location: LA, California

PostPosted: Tue Nov 03, 2009 12:16 pm    Post subject: Reply with quote

As a time trial or what? Other than that, I see no other reason to run 2 miles as fast as possible. If you do want to however, I suggest that you find a local race because you will have much more adrenaline and you will run much, much faster. The thing is that not many 2 milers are held locally, I suggest you run a 5K race instead.
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¥London 2012 XXX Olympiad¥
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Indeurr
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Joined: 08 Aug 2001
Posts: 1558
Location: Elizabeth, NJ, 07202

PostPosted: Mon Nov 09, 2009 6:53 pm    Post subject: Reply with quote

Cool Very Happy
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http://www.youtube.com/watch?v=x22Alfgv0DY
http://www.youtube.com/watch?v=LgcD2akmeJc
http://www.youtube.com/watch?v=TB0RcWYMwXU
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Indeurr
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Joined: 08 Aug 2001
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Location: Elizabeth, NJ, 07202

PostPosted: Sat Nov 21, 2009 5:50 pm    Post subject: Today was a good day Reply with quote

I jogged 3K (hill) in 21:42 with circa 35 lbs backpack. I rested a minute, and jogged, on a track, 3.2 K in around 25 minutes.
I took the back pack off, and 1 minute later, I did run 1.6K in within 8 minutes flat.
Later, I did some additional exercise.
My body mass is way too high: 220 lbs when it should be ... 200 lbs.
It is a far cry from what I was able to do when in the military, but it does give me hope that I can surpass my performance from the US Army.
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http://www.youtube.com/watch?v=x22Alfgv0DY
http://www.youtube.com/watch?v=LgcD2akmeJc
http://www.youtube.com/watch?v=TB0RcWYMwXU
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Angelo Z
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Location: LA, California

PostPosted: Sun Nov 22, 2009 9:09 am    Post subject: Reply with quote

Don't bother with weights, I know I used to use weights as well but no elite distance runner used weights for running. You need to build up that mileage, forget 80 miles, do this instead: start with 30 miles a week and build up to 60 miles by the end of January. Your long run will be like 6 miles at first, but you will get up to an 11 mile long run once you build up to 60. A typical 58 mileage week should look like this:

S-11
M-7
T-8
W-9
T-8
F-8
S-8

Those are just singles, but you can double it up on Thursday, like 4 miles in the morning, 7 miles in the afternoon.

A 30 mile week will look like:

6, 3, 4, 5, 4, 5, 3

You should also do short hill sprints every Thursday and build that up to 10 by the time you get to 60 miles. You will also start running the last few miles of the long run at a moderate pace, so 9 miles easy and then 2 miles moderate or when you double it up on Thursday, you run 4 miles easy in the morning and then 7 miles moderate in the afternoon. You will also add 6-8 surges at 40 seconds each spaced out by 4 minutes throughout your runs. Once you're done with 60 miles, then you will run a 5K race to find your time so you can adjust the training paces. You will still have easy runs but you will have 3-4 workouts a week of 400s, 1000s, 1200s, tempos, 800s, etc. You'll be running 1000s at 4:00. Everyone has to start somewhere.

You need consistency, you don't just wake up and run one day and then don't run for the next few days. You need to have structure and goals, otherwise randomness won't get you anywhere.
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My favorite all time race: Hicham El Guerrouj - Prefontaine Classic Mile 2002 http://youtube.com/watch?v=4YykUTHzOL8
¥London 2012 XXX Olympiad¥
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Indeurr
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Joined: 08 Aug 2001
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Location: Elizabeth, NJ, 07202

PostPosted: Mon Nov 23, 2009 2:31 pm    Post subject: Reply with quote

I beg to disagree; because no one does it is not an explanation, excuse, or a persuasive argument. It comes close, tough. I did accidentally use "load--load--unload," and I did end the session running 8 minutes a mile on a track outside without a pace setter or a treadmill--it felt so easy! Wink
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http://www.youtube.com/watch?v=x22Alfgv0DY
http://www.youtube.com/watch?v=LgcD2akmeJc
http://www.youtube.com/watch?v=TB0RcWYMwXU
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Angelo Z
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Location: LA, California

PostPosted: Mon Nov 23, 2009 3:37 pm    Post subject: Reply with quote

Ok, I'll use a scientific approach then. With weights, you're actually switching to working out your muscles more than your cardiovascular system. Now remember, I'm only explaining this from the running point of view in order to become better at running. If you are not concerned about that but you are concerned about building muscle, then that's a different story.

Weights greatly decrease your endurance and therefore you are not exposing your muscles to enough duration of time. Oh and you can't build superb endurance by training at a shorter duration with weights. It's not like all of a sudden you can take off the weights from a few weeks of running with them and boom, you can run further. It doesn't work that way. You can try to run the same amount of mileage with the weights instead but you will destroy yourself by spending more time on your feet. Your endurance is developed in a unique way corresponding with your natural amount of resistance (your body without weights). When you don't have weights on you, there is a different range of motion and a different neuromuscular pace. Your muscles will react faster without weights. This area is exclusive to running without weights.

If you do run with weights for long periods of time, you'll mostly be working your muscular endurance, but not your cardiovascular endurance. Use weights to developing pure speed only, such as sprinting with them. Once again, this is all from the running point of view. If you want to break some weighted running record, then that again, is a different story.
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My favorite all time race: Hicham El Guerrouj - Prefontaine Classic Mile 2002 http://youtube.com/watch?v=4YykUTHzOL8
¥London 2012 XXX Olympiad¥
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Indeurr
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Location: Elizabeth, NJ, 07202

PostPosted: Sat Dec 19, 2009 9:57 pm    Post subject: Reply with quote

Hey
I have been running about once a week, but I must get myself back to running.
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http://www.youtube.com/watch?v=x22Alfgv0DY
http://www.youtube.com/watch?v=LgcD2akmeJc
http://www.youtube.com/watch?v=TB0RcWYMwXU
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Indeurr
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Joined: 08 Aug 2001
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Location: Elizabeth, NJ, 07202

PostPosted: Sat Dec 19, 2009 9:59 pm    Post subject: Reply with quote

My goal will be a 2--mile run on the 03/21/2010; and later I will try to increase my distance. I will try to:
-1) get fit;
-2) get faster;
-3) extend distance while keeping the speed.
Wink
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http://www.youtube.com/watch?v=x22Alfgv0DY
http://www.youtube.com/watch?v=LgcD2akmeJc
http://www.youtube.com/watch?v=TB0RcWYMwXU
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